Step Out + Knee Tucks

What it is

Lean back, push both legs out long, then tuck both knees in toward your chest. A strong lower-stomach exercise.

In the video this is shown on the edge of a firm bench. A sturdy chair without arms works too, as long as it can't tip or slide.

How to do it

1. Sit on the front of a firm seat and hold the sides.
2. Lean back a little with a straight back.
3. Push both feet out in front, legs fairly straight, feet low.
4. Pull both knees in toward your chest, then push out again.

Key tip: Breathe out as you tuck the knees in.

Who should skip it, and why

• You have low back pain, a hernia, or had stomach or chest surgery in the last few months. Leaning back with your legs lifted pulls hard on the lower back and the stomach wall.
• You have had a hip replacement and were given hip precautions (for example, not bending the hip past a right angle or crossing your legs). Lifting the knee high or crossing the body can go past those limits.

Easier and harder versions

Easier

Do one leg at a time with the other foot on the floor.

Harder

Keep the feet off the floor for the whole set.

How much

In our videos each move runs for about 40 seconds with 20 seconds of rest. Start with less if you need to. Comfortable effort is the goal, not exhaustion.